2411 Old Crow Canyon Road, Suite N, San Ramon CA 925-457-4587

Author Archive

12.10.2018

CrossFit San Ramon – CrossFit

Deadlift (3×8 65-70%)

Metcon (Calories)

2 min row for calories

1:30 rest, then…

Metcon (AMRAP – Rounds and Reps)

2:00 min amrap

8 DL 155/105 (rx+) 225/155)

8 Box Jumps 30/24 (rx+)

1:30 min rest, then…

Metcon (AMRAP – Rounds and Reps)

2:00 min amrap

Dumbbell Curtis P complex 35/20 (rx+) 50/30

power clean, lunge, lunge Push Press

1:30 min rest, then…

Metcon (AMRAP – Rounds and Reps)

2 min amrap

8 Toes to Bar

15 Air Squat


12.9.2018

CrossFit San Ramon – CrossFit

Metcon (Weight)

6 min emom

2x 3 pos snatch 45-50%1 RM

Snatch (4×1 60%, 3×1 70%, 2×1 80%, 3×1 record heaviest)

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Dips

G2OH 95/65 (rx+) 135/95


12.8.2018

CrossFit San Ramon – CrossFit

Push Jerk (6×3 record heaviest)

Metcon (AMRAP – Rounds and Reps)

14 min amrap

7 HPC 95/65 (rx+) 135/95

7 FS

20 Sit Ups


Youth Weightlifting

CrossFit San Ramon – Youth Weightlifting

Warm-up

2 rounds

30 secs Couch Stretch (each Leg)

10 Squat Therapy

Then

Kicks

Jumps

PVC Snatch Drills

3 Position Snatch (bar , 40% , 50%, 60%)

High Hang + Above the Knee + Full Snatch

Push Press + Jerk ((%of C&J) 2 + 1v40%, 50% 2+1, 60% 2 +1 x 3)

Execute Push Press then Jerk
Rep Scheme is 2 Push Presses then 1 Jerk. Last Percentage is done for 3 sets.

Accessory Work

ABS – Coaches Choice


12.7.2018

CrossFit San Ramon – CrossFit

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats


Youth Weightlifting

CrossFit San Ramon – Youth Weightlifting

Warm-up

5- 10 min Stretching

Speed Latter Warm-up

Halt Clean (40% x 2, 50% x 2, 60%x2 )

Start from Floor Move to the with a 2 second pause at knee, then execute the clean from knee

Back Squat (5 x 3 @ 70%)

Accessory Work

3 Rounds

5 Box Jumps

10 Lunges (Each Leg)


12.6.2018

CrossFit San Ramon – CrossFit

Deadlift (6×3 record heaviest – new members stay light)

Metcon (Time)

8 Rounds for Time

6 Shoulder Press 95/65

10 Box Jumps OR step 24/20

100 M Run

1 minute rest after each round.

TIME INCLUDES REST